12-23-2015

LIFT

Squat Clean EMOM16

0- 6:00
1 Squat Clean + Jerk @ 77.5%

6:00 - 12:00
1 Squat Clean + Jerk @ 82.5%

12:00 - 16:00
1 Squat Clean + Jerk starting @ 87.5% adding 10# every rep



SKILL



Power Clean Cycling

0 - 2:00
2 power cleans every 30s 225/155#

2:00- 3:00
2 power cleans every 20s

- rest 2 mins -

5:00 - 7:00
7 power cleans every 30s 135/95#

7:00 - 8:00
7 power cleans every 20s

- rest 2 mins -

Box jump overs

0-3:00
7 every 30s

3:00-5:00
5 every 20 seconds

WOD

AMRAP12
20 Thrusters 95/65#
75 DUs
Interval style: 45s on 15s off